Single-Leg Toe Touch

The Single-Leg Toe Touch is an effective exercise designed to improve balance, flexibility and strength in the lower body. This exercise primarily targets the hamstrings, gluteus maximus and core muscles, making it ideal for injury prevention and improving athletic performance.

Correct Execution of the Single-Leg Toe Touch

Follow these steps to perform the exercise correctly:

  1. Stand upright with your feet hip-width apart and your arms at your sides.
  2. Shift your weight to your left leg and lift your right leg slightly off the floor behind you.
  3. Keep a slight bend in the left knee and engage the core muscles.
  4. Hung forward from the hips, lower the torso toward the floor while extending the right leg back to maintain balance.
  5. Reach the left hand down towards the right foot and stop when you feel a stretch in the left hamstring.
  6. Slowly return to the starting position by pressing through the left heel and engaging the glutes.
  7. Repeat for the desired number of repetitions, then switch to the opposite leg.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Rounding the back: Be sure to maintain a neutral spine throughout the movement to protect the lower back.
  • Rotation of the hips: Keep the hips square and parallel to the floor to ensure proper muscle activation and balance.
  • Lack of core stabilization: Engages the core muscles to maintain balance and control throughout the exercise.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Use a chair or wall for support to help with balance until you build enough strength and stability.
  • Advanced: Add a dumbbell in the opposite hand of the standing leg to increase resistance and challenge.

Number of Repetitions and Sets

Aim for 3 sets of 10-12 repetitions on each leg. To build muscle strength and balance, perform the exercise 2-3 times a week.

Breathing

Inhale as you lower your torso toward the floor and exhale as you return to the starting position. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing the Single-Leg Toe Touch:

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